I've been making chili with black beans and sweet potatoes for years. This recipe takes those two winning flavors and pairs them with melted Monterey Jack cheese for a quesadilla that is far more satisfying than the norm.Full Source: Katie Sullivan Morford, Best Lunch Box Ever (Chronicle Books, 2013)http://momskitchenhandbook.com/bestlunchboxever/
1 1/2 cups coarsely grated Monterey Jack cheese Four 8-inch whole-wheat flour Tortillas 1 cup grated peeled raw Sweet Potato 1/2 cup cooked Black Beans, drained 4 tablespoons mild green Taco sauce 2 teaspoons extra-virgin Olive oil
1. Sprinkle half of the cheese evenly over one tortilla. Scatter the sweet potato over the cheese, followed by the beans. Spoon the taco sauce over the beans and top with the remaining cheese and the remaining tortilla. 2. Repeat step 1 with another tortilla.3. In a medium skillet, heat half the olive oil over medium heat. Put one quesadilla in the pan and cook until golden brown and crispy, 2 to 3 minutes. With a spatula, flip the quesadilla and cook until the second side is golden brown and crispy, about 2 minutes. 4. Transfer the quesadilla to a cutting board and let cool for a few minutes. 5. Repeat steps 3 and 4 with the second quesadilla.4. Cut quesadillas into quarters and serve, or pack into four containers for lunches.
Cooking the quesadilla over medium instead of high heat allows the sweet potato to get tender by the time the outside is crispy and the cheese is melted. Leftover cooked vegetables such as broccoli, zucchini, or peppers can be chopped up and substituted for the sweet potato.Lower the fat and calories without sacrificing flavor or nutrients by using reduced-fat cheese for some or all of this dish.
This site is best viewed in Firefox v.18, Chrome v.24, Safari v.5, Internet Explorer v.9 and mobile devices. Some features on this site require popups to be enabled.
Healthyeating.org is brought to you by Dairy Council of California. The mission of this website is to educate on issues of nutrition and healthy eating. For instance, our calcium calculator helps people decide how much of the recommended daily allowance of calcium they need (and are getting); our 'healthy eating quiz’ is a nutrition test and assessment tool or online nutrition app useful for parents and teachers interested in nutrition and health. Our free nutrition lesson plans help teachers from kindergarten to high school teach nutrition and healthy eating. And, of course, our milk nutrition and dairy nutrition facts offer information on topics such as milk and bone health and the health benefits of probiotics. While you're here, enjoy tips, online games, and quizzes to help get kids to eat healthy includingkid-friendly recipes!